Pre-futoor Strength

Five sets of:

 Overhead Squats x 5 reps

Pre-futoor WOD

Complete as many rounds and reps as possible in 15 minutes of:

 Run 200 Meters
 10 Alternating Single-Arm DB Snatches
 20 Jumping Lunges

Post-Futoor Strength

Every 2 minutes, for 14 minutes (7 sets):

 Snatch x 3 reps
 Build over the course of the 7 sets

Post-Futoor WOD

Five rounds for time of:

 5 Power Snatches (95/65 lbs)
 10 Overhead Reverse Lunges (95/65 lbs)
 30 Double-Unders